Workout Of The Day

Monday 8/19/19
Front Squat (4-4-4)
Every 90 seconds, for 18 minutes (3 sets) of:
-Station 1 – Front Squat x 4 reps @ 3111
-Station 2 – Supine Ring Rows x 10-12 @ 2111
-Station 3 – Side Plank (Left) x 45 seconds
-Station 4 – Side Plank (Right) x 45 seconds
Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES
30 sec Weighted Wall Sit
12 G2OH w/Plate
10 Box Jumps
Wednesday 8/21/19
Metcon (AMRAP - Reps)
A.
Every 90 seconds, for 18 minutes (3 sets of each):
-Single Arm Landmine Press, L x 10
reps
-Single Arm Landmine Press, R x 10
reps
-Banded Overhead Triceps
Extensions x 25-30
-Farmers Carry w/Heavy DB or KB's x 1 min
B.
EMOM x 12
Min 1: Echo Bike Calories
Min 2: Double-Unders
Min 3: L-Seated DB Presses
Min 4: Rest
Thursday 8/22/19
Metcon (AMRAP - Rounds and Reps)
AMRAP x 28 MINUTES
600m Run
10 DB/KB Box Step-Overs
15 Burpees
20 Toes-to-Bar
Friday 8/23/19
Back Squat (Weight)
6-6-6 @ 60-70%
3-3-3 @ 70-80%
*squat every 2 min
Metcon (Time)
For Time:
1k Row
50 Reverse Lunges
50 DB Snatch
50 Goblet Squats
Saturday 8/24/19
Metcon (AMRAP - Rounds and Reps)
In Teams of 2
AMRAP x 32 MINUTES
10 PL MB Runs
50 Pull-Ups
75 Burpee Box Jump Overs
100 Hang Power Cleans
No WOD available
No WOD available